Dryland Activities
Grow into Streamline
Dryland – Grow into Streamline
On deck, have everyone squat to the floor. Do 3–5 times. Tiring. Keep the back as straight as possible. Put their hands on their head like the picture. Stand into streamline. “Grow from a tiny sprout into a tall reaching streamline.”
- Locked thumb
- Squeezed ears
- Face straight ahead (looking down)
The goal here is to establish a habit of going from hands on the head to streamline immediately and teach how it feels to push off the wall in streamline.
Soft Pretzel into Streamline
Dryland – Soft Pretzel into SL
Form small groups, or partners. One person is the “soft pretzel.” Tangle up your arms and legs in a creative way while laying on the ground. Become a pretzel. The partner needs to move the “pretzel’s” limbs and body into a streamline shape on their back, making sure all key points are met:
- Locked thumb
- Squeezed ears
- Head aiming straight
- Body straight, toes together, legs together, torso straight
Dryland Yoga Flow for Swimmers
- Plank
- Chaturanga
- Plank
- Down Dog
- Forward Fold / Lazy Puppet
- Soldier
- Streamline
- 11
- 1 Free
- Other arm Free
- Both for butterfly
- Repeat.
Warmup in Water
100 IM Kick 2 x 25 Position 11.
- Lock your thumb.
- Squeeze your ears (back of head).
- Look down (with your whole face).
- Keep your arms straight.
- Stay at the surface (even when you breathe).
- Look down (with your whole face).
Split Up into 2 Groups
Group 1
3 x SL through Hula Hoops
Hold the hula hoop with the base touching the bottom at the T mark. More advanced, move the hula hoop to the bottom at the flags.
Group 2
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Get back together in one group
2 x 25 BK K Touch the wall on your back.
4 x 50 1-3 with fins. BK down and FR back
Challenge #1:
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